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P90x2 Results!

P90x2 Results!

Apr 24, 2012

Hi Team Dragon Fit! On April 15th I finished my first Round of P90x2.  The deuce!  I used to think that P90x was tough.  I have to say that Tony Horton and Beachbody really delivered a program that brought all the best elements of the original P90x but brought it to a whole new level. I’ll share a more in-depth review of P90x2 at a later time.  To give you a quick mental image for now, just imagine some of the tough moves from P90x and then add stability balls and medicine balls to the mix.   Adding balance moves takes the difficulty to a higher level.  Not only do you have to do push ups, bicep curls, etc, but you do them while balancing on one leg or or on a ball.  It makes even simple moves much more difficult and really engages your entire body and core.  The workouts are a little shorter in length than in the original P90x, but that is because you are engaging so many more muscle groups at one time. For all my prior rounds, I have been focusing on the “fat shredder” diets to lose body fat. For me, that was my 1800 to 1900 calorie diet plan with 50% protein, 30% carbs, and 20% fat.  For this round, my goal was to start building mass, while maintaining my body fat percentage.  I increased my diet to 3600 calories with a mix of 50% carbs, 30% protein, and 20% fat.  I started the round 3 months ago at 181 pounds and was below 10% body fat.  I am happy to report that I nailed my goal. I ended the round at 190.4 pounds and maintained the same body fat percentage.  Below is my progress picture. Here is to your health!  Keep “bringing it”!                   You might be wondering why I am holding a newspaper.  This is the picture I submitted to Beachbody.  As you may know, I was the October 2011 “Beachbody Challenge” winner for my transformation.  I won a $1,000.  Now I am in the running for $25,000 and Beachbody requested a current photo with zero photo edits and holding a newspaper so I can prove that this was taken recently...

Measuring Body Fat

Measuring Body Fat

Apr 4, 2012

Hi Team Dragon Fit! I got some questions on measuring body fat that I would like to help you all with.   A lot of people focus only on the scale and a “magic” number to reach.  I challenge you all to start thinking about body fat % too. Originally, when I started my weight loss journey.  I was weighing 275 lbs. and had 35.6% body fat percentage.  I was very obese.  I remember back then my goal was to get to 225 lbs.  I was positive I would look great and be in awesome shape. Well, I got down to 225 lbs. and I was still over 20% body fat, which I know is not healthy.  I was sure I would have been better than that, but I was wrong.  Doctors have told me the key is to get our body fat down.  The higher our body fat, the higher we are at risk for many diseases. As a result, I started really tracking my body fat %.  I was not going for a “magic” number on the weight scale.  I was pushing to get below 10% body fat.  In the end, for those that saw my transformation video, I accomplished my goal and even got down to 8.2% body fat.  Getting below 10% gave me that lean look that I was going after and you could start to see those elusive abs! LOL! Tracking your body fat is not as hard as you would think.  First off, let me say that I am not a big fan of those weight scales that “calculate” your body fat based on weight age, etc.  Or the ones that send an electrical impulse thru your body.  I got widely varying results using those.  Instead, I use the most popular and accurate method used by athletes and bodybuilders. I use body fat calipers.  There are 2 kinds that I have used (see photos).  You can buy either of them online cheaply from Amazon (anywhere from about $5 to $15).                     Also, I use a good website to enter in my results from the body fat calipers.  The site is free and offers an...

Counting Calorie Programs – MyFitnessPal.com

Counting Calorie Programs – MyFitnessPal.com

Feb 13, 2012

If you are a member of Team Dragon Fit, the one thing you are going to hear from me constantly is that 80% of the results is nutrition and 20% is the workouts.  You need both but be sure to nail down the larger piece, which is the nutrition (the 80%).  If you are using a Beachbody program, then you have the other 20% figured out already for you. I lost 22 lbs. in my first round of P90x.  Solid results, but average still.  I did not have my nutrition figured out.  I wanted extreme results so I got a coach who showed me how important it is to count calories.  I began doing that my second round of P90x and I lost a jaw dropping 55 lbs. in 90 days.  What was the difference?  Simply, I tracked, weighed and counted every calorie that went into my mouth. That may seem daunting at first, but is actually quite easy.  There are so many tools out there that can do this.  One I will highlight today is MyFitnessPal.com.  The best thing is this program is 100% free!!  I like that I can use it on my iPhone or my iPad and even use it on myfitnesspal.com and all the data is synced between the different platforms. So here is an example screenshot of the app I downloaded.  You can create a new account by clicking “Get Started”.     Once you have your profile setup and your target calories entered for a day, then you are all set to start counting calories.  I hit my personal target of getting below 10% body fat so you can see I set up 3600 calories as part of my daily “mass building” goal.   Now let’s enter some food.  I first start entering the meals for my morning by tapping “breakfast”. Then, you can start entering food.  When just starting, I highly recommend “playing” around with different scenarios the night before.  In that way, you can plan your entire day and get all your snacks prepared ahead of time so you are not stuck the next day guessing and making bad choices. Now, I enter my personal favorite meal, which...